Swamp City Fitness – Swamp City WOD
Warm Up
20/16 Cal Bike
10 Sec Hang
10M Bear Crawl
10M Samson Stretch
4 Firefighter Burpees
10 Beat Swings
8 Down Dog Push Ups
2 Slow and Lows
3 Quad Stretch Toe Touches (each leg)
10 Beat Swings
10M Froggers
10M Burpee Broad Jumps
2 Wall Walks
Skill
23 Min of Skill Work:
Ring Muscle Ups (seated position)
Handstand Push Ups
Slackline
Metcon (Time)
For Time:
10 Wallballs (20/14)
5 Pull Ups
2 Warrior Makers (40’s/25’s)
20 Wallballs
10 Pull Ups
4 Warrior Makers
40 Wallballs
20 Pull Ups
8 Warrior Makers
Modifications: Lighter Wallball or no Wallball
Ring Rows, Push Ups
20 Min Time Cap
